A Healthy Lifestyle by Working 60+ Hours a Week

You are doing a 60+ hours job and can’t figure out how to have a healthy lifestyle while working? Look no further!  You have come to the right place to know how you can get and maintain a healthy lifestyle by working 60+ hours a week. Working for excessively long hours can negatively impact your health and lifestyle. But you still can manage to have a good and healthy lifestyle by prioritizing the right things. In this article, we will learn what the good and bad impacts are there that hinder our overall health. Let’s get it started!

Part 1. How 60+ Hours of Work Impact Our Health

Being in a 60+ hour workweek schedule means working for more than 5 days a week. Though you can earn more money than other employees, or get ahead in your career. But there are various cons of working more than 60 hours.

It is crucial to not work for prolonged hours as it could lead to adverse consequences. The ways in which working 60+ hours can impact our health include:

  • Increased mental stress and work pressure
  • High risk of heart disease and hypertension
  • Disrupted sleep schedule
  • Reduced time for a healthy diet that could cause obesity-like diseases
  • Low job-satisfaction
  • Limits the time you give your family and relationships

After becoming aware of the harmful impacts, let’s learn how you can get a healthy lifestyle by working 60+ hours.

work pressure

Part 2. Get a Healthy Lifestyle by Working 60+ Hours

‘The greatest wealth is health

Feeling overworked reduces your productivity. It is hard to stay in shape when we are too busy to make healthy choices. In this article, we will show you how to tackle long hours at work using the basic conventional tactics we often forget.

Pen down your working hours and your traveling time to start creating a healthy lifestyle.

Now, down with the plan:-

2.1  A clear simple diet plan for a healthy lifestyle

A healthy breakfast should be your number one priority. Have healthy food rich in fiber, protein, and fruits and vegetables. Don’t fall under the pressure of your peers to overdo your junk food. Have a healthy snack instead. Avoid the intake of aerated drinks and too much caffeine. Instead drink plenty of water. Adding a slice of lemon to your water can help if you find water boring and mainstream. Did you know, water also helps increase your concentration?

2.2  Short workout plans

Having 60+ working hours a week is the best excuse not to exercise. And that’s where we come in, to pitch exercise into your workout schedule

Work out when you are high on energy and it is easy for you. Mornings are the best time of the day to sweat off.

Work out at home if you can’t make it to the gym. Short and intense workouts are the best kind.

Make sure not to exercise when you are low on energy. But keep up with the exercise routine with a break every now and then.

2.3  Quit being a night owl/ Make sleep your friend

“Early to bed and early to rise, makes a man healthy wealthy, and wise”  ~Benjamin Franklin. We have this quote embedded in our system right from our Kindergarten days. Yet knowing and doing this are two different things. Not getting enough sleep accumulates fats in the body. A sound sleep of 6-7 hours daily is a must.

You are rather an insomniac?

Start a pre-bed routine like reading stretching or anything that relaxes you one hour prior to your bedtime.

Use a smart alarm clock that senses your light sleep because we all agree that waking up from the deepest point of our sleep makes us grumpy.

2.4  Have fun

‘All work and no play makes Jack a dull boy’. Don’t just go to work and come home having no fun at work at all. Take short breaks during the day, and have a laugh with your colleagues. For the weekends make time for movies and friends or maybe find a hobby.

2.5 Avoid Bad Habits

You should avoid and leave the bad habits if you have one to maintain a healthy work-life balance. Adopt good habits and resist the following things:

  • Don’t smoke if you wish to have a healthy life. Also, if you are a smoke addict, try to minimize it gradually.
  • Avoid drinking alcohol or wine as too much drinking can lead to liver and heart diseases as well as brain dysfunction. Besides, one or two glasses of wine occasionally can be beneficial and unharming.

alcohol smoke

2.6 Refrain Stress and Anxiety

If you’re dealing with stress and anxiety issues, talk with your friends or family and consult with your doctor. , regular stress and anxiety can lead to deprived muscles and irregular sleep and food cycles.


Part 3. FAQs

1. Should you work 40 hours or 60 hours

Working 40 hours means working for more than 4 days. Whereas, 60 hours of workweek is too much. If you’re going for a job with which you can manage family and health, you should avoid being in a 60+ hours of work life.

2. 60+ Hours is too much work. Isn’t it?

Working more than 60 hours can be harmful to your physical and mental health. Also, it can impact your family and friends as you will not be able to give time to them and this might ruin your relationship. This could also ruin your work-life balance and overall well-being. If you’re determined to work for more than 60 hours, you should take care of your health and avoid stress.

3. Which exercises should I do within a short workout?

There are many exercises which you can do to improve your health substantially. Even if you invest 15 or 30 minutes into exercise or meditation, you can achieve a good and healthy lifestyle without going to a gym. For instance, you can do lunges, squats, shoulder presses, or push-ups. Apart from the exercises, you can also go for aerobics, swimming, dancing, and walking.


Leaning towards a healthy lifestyle by prioritizing our health is always the best choice. Working 60+ hours a week and having a balanced lifestyle is not as absurd as it seems to incorporate the right program into our routine.


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